Understanding the relationship between glycemic index and weight gain can be the difference between finally beginning to manage your weight loss questions and a lifetime of yo-yo dieting. The effectiveness of low-carb diets have shown how necessary controls glycemic index are when it comes to dropping fat in a hurry. Thus, educate yourself on the glycemic index compared to dieting is really Loss 101. Class is now in session
Grape Fruit Mass
. Two round plastic containers of different sizes.
A large bowl.
About glycemic index
The glycemic index is a list of common foods with numbers from zero to over 100. The number represents the effect that consumption of food has on blood sugar. The higher the number, the more that food will cause your blood sugar to spike. For example, a Golden Delicious apple a score of 39, while a plain bagel made from white flour has a score of 69.
Why is this important?
This is essential for dieters to understand, because, as your blood sugar climbs higher and higher, the body releases the equivalent amount of insulin to deal with this energy. Insulin is a hormone storage shuttles nutrients into fat or muscle cells. When insulin is high after training, tend the body shuttle more nutrients into muscle tissue, which helps repair. When insulin is high in the absence of newly training, body shuttles all these nutrients into fat cells for storage, which leads to weight problems.
Glycemic Index and Low-Carb Diets
So now we know that managing blood sugar and insulin levels is the key to maintain a steady weight. Dieters who are currently on a low-carb program need not bother with meticulous regulation of the glycemic index, which the vast majority of the foods that are consumed on a low-carb diet have a negligible effect on blood sugar. Carbohydrates are generally the culprit causing blood sugar peaks.
Glycemic index and higher-Carb Diets
You do not remove all carbs from your diet in order to use the glycemic index to your advantage, however. If you eat a high carb diet (at least 100g of carbohydrates per day), manipulating glycemic index to accelerate your weight loss efforts by making a conscious effort to eat low GI carbs throughout the day, with the exception of post -workout meal . Low-GI carbohydrates are usually fruit, vegetables, and “natural” carbohydrates like oats and sweet potatoes.
Attempts to constantly control blood sugar can be a nuisance, but the rewards far outweigh the effort. By putting these lessons into practice, you can achieve your goals dieting without resorting to complete carb deprivation. This will benefit you psychologically, to remove some of the stress associated with dieting and make it more likely that you will see the program through to the end.